Fancy Pineapple Salsa

This pineapple salsa recipe is full of health the benefits of pineapple adding excitement to your party food, snacks or even a meal with this very tasty recipe.

Ingredients: 

2 cups diced fresh pineapple
2 tomatoes, chopped
3/4 cup chopped sweet red onion
1/4 cup, chopped fresh cilantro
1 jalapeno pepper, seeded and chopped (optional)
1 tablespoon olive oil
1 teaspoon ground coriander
3/4 teaspoon ground cumin
1/2 teaspoon Himalayan salt

Directions

  1. Put all ingredients in a large bowl and mix.
  2. Put in Cover and refrigerate until serving.
  3. Serve with vegetable or tortilla chips.

Another pineapple recipe:

Pineapple, Banana Turmeric Smoothie

More Healthy Vegan Dip Recipes:

Avocado Vegetable Dip

Creamy Butter Bean Dip

Yogurt Dip

Healthy Party Beverages

Easy Cheezy Vegan Nochos

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Copyright © Diana Herrington www.RealFoodforLife.com

By |December 9th, 2016|Appetizers, Recipes|0 Comments

Pineapple, Banana Turmeric Smoothie

This is a delicious smoothie that is extra healthy with the turmeric and chia seeds for you. A great breakfast!

Ingredients:

1 cup fresh pineapple chunks
1 small banana
1/4 -1/2 tsp. turmeric powder
1 tbsp. chia seeds
1 cup water or coconut water

Directions: Blend on high until smooth and enjoy!

Learn To Live and Cook Health Principles the Simple Way

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By |December 9th, 2016|Breakfast, Recipes|0 Comments

Delicious Creamy Brazil Nut Milk

These nuts make a very healthy Brazil nut milk; they are high in selenium, thiamin (Vitamin B1, phosphorus, and magnesium and is simple to make.
By |December 2nd, 2016|Beverages, Recipes|0 Comments

Avocado Tomato Salad Dressing

This Avocado Tomato Salad Dressing is an easy way to jazz up any salad!
By |November 21st, 2016|Recipes, Salad Dressings|1 Comment

Red, White, Orange and Brown Pulses Are Powerfoods

So, what are pulses?  Pulses are part of the legume family; they are the dried seed of the legume plants. Pulses come in many shapes, sizes and colours such as lentils, chickpeas, black beans and kidney beans to name a few.  They are full of so many health benefits and environmentally friendly.

“pulse crops such as lentils, beans, peas and chickpeas are a critical source of plant-based proteins and amino acids for people around the globe, as well as a source of plant-based protein for animals”~ United Nations International Year of Pulses.

Health Benefits of Pulses (Beans and Lentils)

  1. Helps Reduce Risk of Cancer Especially of Colon Cancer

Several cancers including the upper digestive tract, stomach, colon, rectum, and kidneys were found to decrease with a higher consumption of beans and lentils according to a Uruguay study between 1996 and 2004.
In three other studies with 101,856 participants it was found that a higher consumption of legumes reduced the risk of colorectal adenoma. 

  1. Helps with Weight Loss

Consumers of beans had healthier nutrient consumption levels, were less overweight and had 22% reduced risk of being obese and lower compared to non-consumers in a survey between 1999 – 2002.

Also, it was found that one serving of beans per day helped with weight loss in clinical trials with 940 participants at St. Michael’s Hospital, Toronto.

  1. Lowers Risk of Heart Attack

Pulses are a heart healthy food according to Pulse Canada.  Results from the National Health and Nutrition Examination Survey (NHANES) Follow-up study indicate that men and women who consumed legumes 4 or more times per week had a 22%  reduction in heart disease risk, compared with those who consumed legumes less than once a week.

In a 25 year study with 16,000 middle-aged men in a number of countries, it was found that those who ate more legumes had 82% reduced a risk of heart attack.

  1. Improves Glycemic Index for diabetics

It was found in a study that adding beans and whole grains in the diet of diabetics there was an improvement in their glycemic index.  Also, in another study, it was found that whole grain and legume powder reduced need for insulin in patients with coronary artery disease.  Many Canadian dietitians recommend eating beans to individuals with diabetes.

  1. Filled with Good Protein

Wondering how to replace meat in your menu, add beans or lentils. They are a good source of protein, and when combined with a whole grain such as brown rice or millet they provide a complete source of protein without saturated fat.  Beans have the highest protein content of all plant foods.

Pulses provide about 10% of the total food protein consumed in the world and have about twice the protein content of most grains.  Learn more about: Protein Quality of Cooked Pulses. 

  1. Full of Healthy Fiber

Pulses are a food high in soluble and insoluble fiber. Soluble fiber binds with bile (which contains cholesterol) in the digestive tract carrying it out of the body.  A diet with fiber helps with lowering body weight according to research. Blood sugar levels can be stabilized with a high fiber diet according to research.

Why to Include Pulses in Our Diet:

  • High in protein – 1/2 cup (4 ounces) of cooked beans is equivalent to eating two ounces of lean protein. The guidelines recommend that most adults eat about 5 1/2 ounces of lean meat a day.
  • Lots of fibre – ½ cup serving of cooked dry beans has 4 to 10 grams of fibre.
  • Rich in complex carbohydrates.
  • Contain iron, zinc, calcium, selenium […]
By |November 11th, 2016|Nutrition, PowerFoods|0 Comments

Authentic Middle Eastern Hummus

This is a traditional Middle Eastern dip; it is a blend of garbanzo beans, garlic, olive oil, and tahini.

Ingredients:

2 cups cooked chickpeas
3 tablespoons extra-virgin olive oil
3 tablespoons tahini
1 1/2 tablespoons lemon juice (from 1/2 lemon), plus more to taste
1 small clove of garlic, roughly chopped
1/2 teaspoon ground cumin
Paprika
Salt to taste

Directions:

  1. Drain the chickpeas, save some of the water to use later. Keep a few chickpeas for a garnish.
  2. Put all ingredients in a blender or better is a food processor.  You can add some of the saved water if it needs it for blending.
  3. Blend until it is very smooth which will be 1 to 3 minutes. You may need to scrape the inside of the blender to blend large chunks.
  4. Taste to see if this is the hummus you enjoy. You can add more lemon juice or olive oil to make the hummus creamier.
  5. Put into a bowl, drizzle a little olive oil, sprinkle with paprika and cilantro leaves. Or garnish with few chick peas or olives.
  6. Serve with pita chips or raw vegetables. It will keep for up to a week in a sealed container in the refrigerator.

Hummus Variations:

  • Cook your own chickpeas from scratch: How to Cook Beans
  • Add more cumin for more flavour.
  • For a lemony hummus, add more lemon juice.
  • Make an olive hummus, mix in 1/2 cup of chopped green or black olives.
  • Create a nutty hummus by blending in some walnuts or pine nuts.

If time and patience allow, pinch the skins from each of the chickpeas; this will make your hummus smoother. I never do it as it does not make it taste any different and for me it is all about taste.

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You can also learn how to plan and prepare super healthy meals with my 2-5-30 Healthy Diet Online Courses.

By |October 28th, 2016|Appetizers, Meatless Monday, Recipes|0 Comments

Misfit Produce Coming to a Store Near You!

Great news! Why throw out edible food?! I was surprised by Save-on 2 weeks ago when I saw Misshapen red/yellow peppers at for only a couple of dollars. There was nothing wrong with them so I bought some and they were delicious.

Then a few days ago I saw this article via Facebook.

‘Misfit’ produce makes grocery store debut in Alberta Save-On-Foods locations

By |October 16th, 2016|Health News|0 Comments

Delicious Black Bean Stew

This stew is easy to make and filled with nutritious ingredients.

Ingredients:
1 onion, chopped
1 red pepper, sliced
3 carrots, sliced
1 cup fresh corn or frozen
1 cup cooked short grain brown rice
2 – 5 garlic cloves, minced
2 cups cooked black beans
1 piece of Wakame Seaweed, rinsed and broken into pieces
2 – 6 tbsp. Tamari
1 Tbsp vegetable oil

Directions:

  1. Cook black beans for 2 – 3 hours the time is dependent on the age of the beans. (cook according to this recipe)
  2. Saute onions in a little oil.
  3. When beans are soft, add Wakame and cook for another few minutes.
  4. Then add onions, celery, red pepper, carrots, corn and garlic.
  5. Simmer for 1/2 hour or till vegetables are tender.
  6. Mix in brown rice and add Tamari to taste.

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By |October 13th, 2016|Main Courses, Meatless Monday, Recipes|1 Comment

Small Sunflower Seeds Are Packed With Nutrition

Delicious nutty sunflower seeds are a popular snack which is undervalued.  They may be small but sunflower seeds are a dense source of nutrients and full of extraordinary health benefits.  Also, the sunflowers are beautiful flowers with an abundance of nutrition.

6 Health Benefits of Sunflower Seeds

  1. Lowers Cholesterol

The high-oleic-acid sunflower oil will lower both triglyceride and LDL cholesterol levels according to a study at the University of Sydney, Australia. Vitamin E is one of the antioxidants found in cholesterol particles and helps prevent free radicals from oxidizing cholesterol.

  1. Good for Young and Healthy Skin

They are abundant in Vitamin E which is vital for the care of the healthy skin by keeping it hydrated, and helps prevent damage created by the sun and pollution.  Studies on dogs have shown that sunflower seeds and flax seeds helped to keep their skin and fur healthy and free from signs of damage even as they aged. Researchers believe that aging humans could have the same benefits.

  1. Cancer Reduced

The high Vitamin E in sunflower seeds is effective in cancer prevention. Studies at Harvard have shown that Vitamin E protects men from prostate cancer. Also, a study by the Texas Woman’s University suggests that it may reduce the risk of lung cancer. 

  1. Reduces Risk of Diabetes

Through years of research, it has been found that a diet rich in nuts and seeds helps balance blood sugar levels reducing the chance of developing diabetes. U.S. National Library of Medicine gives a list of foods to always choose to help prevent diabetes and sunflower seeds are one of the foods.
“The world faces an epidemic of insulin resistance and diabetes. Our findings support preventing and treating these diseases by eating more fat-rich foods like walnuts, sunflower seeds, soybeans, flaxseed, fish, and other vegetable oils and spreads, in place of refined grains, starches, sugars, and animal fats.” ~ Dr. Dariush Mozaffarian, Tufts University.

  1. Depression Healed Magnesium

Sunflower seeds are a very good source of magnesium which has been found in research to heal depression.

6. Helps Prevent Heart Disease

Sunflower seeds are high in vitamin E which is known to help in preventing heart disease. In 1986, a study with 39,910 U.S. male health professionals aged between 40 to 75 in a Harvard study found that those who had a good amount of vitamin E had a much lower risk of dying of a heart attack.

Sunflower Seed Nutrition

Half a cup of husked sunflower seeds gives you in terms of daily requirement:

  • An excellent source of vitamin E; gives over 116%.
  • A great source of vitamin B1 of 69% and Manganese 68%.
  • A good source of copper 63% and Magnesium 57%.
  • Folate (B vitamin) with over 39%.
  • Good protein of 29%.

Also, they are a good source of fiber, manganese, selenium, phosphorus, vitamin B6, niacin, phosphorus, and iron.   See full details at Nutrition Data.

sunflower seeds Trivia

  • The tallest sunflower grown was 30 feet, 1nch grown by Hans-Peter Schiffer in Germany verified on 28 August 2014 according to the Guinness Book of World Records.
  • It is the national flower of Russia and the state flower of Kansas, USA.
  • One of Van Gogh’s ‘Sunflowers’ paintings was bought by an anonymous buyer for $39.85 million.
  • They are one of the most consumed seeds in the world.
  • The Incas used the sunflower as an image of their sun god.

History

The sunflower seeds have been growing wild since 8,500 BC in North America.  They have been eaten by Native Americans for over 5,000 years who grew large flowers for the seeds to […]

By |September 22nd, 2016|Nutrition, PowerFoods|2 Comments

Mixed Green Salad with Figs

This is a very tasty fig salad with all healthy ingredients.

Ingredients: 

1 handful of sprouts
1 handful, arugula
1/2 head, green leafy lettuce, chopped
3 – 4 figs, sliced
Few raspberries (optional)
Few slices of radicchio (optional)

Directions: 

  1. Mix greens together in a bowl.
  2. Top with raspberries, radicchio and figs.
  3. Serve with Raspberry salad dressing.

Here are more tasty fig recipes:

Fig Jam – sweet and yummy.

Muesli with Figs – great healthy breakfast.

Get healthy recipes and tips sent to your mailbox once a week with more information about these foods, subscribe to my newsletter.

You can also learn how to plan and prepare super healthy meals with my 2-5-30 Healthy Diet Online Courses.

By |September 16th, 2016|Recipes, Salad|0 Comments

Muesli with Figs

Starting the day with a healthy breakfast is important and this muesli with figs does just that. The ingredients are all very nutritious and to top it off it is very filling.

Ingredients:

2 cups steel cut rolled oats
2 cups quinoa flakes
1 cup almonds, sliced
½ cup dried unsweetened coconut flakes
½ cup sunflower seeds
1 tablespoon ground cinnamon
1 teaspoon vanilla extract
1 cup figs, sliced (if using fresh ones, only put them in just before eating.)

Directions: 

  1. Mix all ingredients in a large bowl.
  2. Stir until every ingredient is distributed in the mix.
  3. Store in an airtight container at room temperature.
  4. Serve with almond milk, coconut milk.
  5. Enjoy!

You can eat this raw straight out of the container.
OR
Soak it in your choice of milk or water overnight.
OR
Add water to a pot with 1/2 cup muesli and cook till soft.

Here are more tasty fig recipes:

Fig Jam – sweet and yummy.

Green Salad with Figs – healthy and very tasty.

Get healthy recipes and tips sent to your mailbox once a week with more information about these foods, subscribe to my newsletter.

You can also learn how to plan and prepare super healthy meals with my 2-5-30 Healthy Diet Online Courses.

By |September 16th, 2016|Breakfast, Recipes|0 Comments

Fig Jam

This fig jam is so good on toast or vanilla pudding and even on ice cream too. Yum! Also, it is very easy to make.

Ingredients:

3 cups of figs, coarsely chopped
1/2 cup honey
1 cup of walnuts, chopped
2 Tbsps lemon juice

Directions:

  1. Put figs, honey, and lemon juice to medium size saucepan.
  2. Bring to a boil, lower heat, stirring frequently and cook until thick (approximately 45 minutes to 1 hour).
  3. Add walnuts and cook an additional 10 to 15 minutes.
  4. Put hot jam into sterilized 1/2 pint jars, put on cap, screw band firmly tight.

Here are more tasty fig recipes:

Green Salad with Figs – healthy and very tasty.

Muesli with Figs – great healthy breakfast.

Get healthy recipes and tips sent to your mailbox once a week with more information about these foods, subscribe to my newsletter.

You can also learn how to plan and prepare super healthy meals with my 2-5-30 Healthy Diet Online Courses.

By |September 16th, 2016|Recipes, Sugar Free Desserts|0 Comments